Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: matzah ball

In the 31 days ending Mar 31, 2017:

activity

time

miles

running

19:01:00

walking

3:05:00

biking

2:50:00

orienteering

2:26:00

garden work

2:15:00

yoga

2:05:00

elliptical machines

1:53:00

running strength conditioning

1:36:00

rock climbing

1:30:00

crazy dancing

1:05:00

map walking

30:00

running/map reading

15:00

Total

38:31:00

2:22

0:00

» now

Friday Mar 31, 2017 #

7 AM

yoga 25:00 [1]

10 AM

running (mostly trail) 50:00 [3]
shoes: inov-8 talon 212

cliff cave. interesting run where i traced the loopy unmapped trail on the map, then had a big shift of gears when i headed cross country. serenaded by bulldozer sounds, the effect of the trail construction is even greater perhaps than I had pictured it. No pain, no gain, I guess. Still a good run.

Thursday Mar 30, 2017 #

10 AM

running (track) 45:00 [3]
shoes: adios boost 2

70 degrees, 70% humidity, really bad. 3 x 1200 @ 7- 7:15 pace, 1R.

4 PM

running (grass, soggy) 30:00 [3]
shoes: skechers go run 4 - 2

up, down and around pavilion hill in wilmore. 10 x 60m strong steep hill sprints. burning broncs, only quieted at cooldown.

Wednesday Mar 29, 2017 #

8 AM

running (indoors then park) 35:00 [2]
shoes: skechers go run 4 - 2

wilmore loop

3 PM

running (track, mud) 25:00 [2]
shoes: adidas takumi sen boost

warmup on track, had the meet beat by an hour but they were already setting up the hurdles. so off to francis park to run 800 legs, did one but i had slick track shoes on and it was muddy. seems like i wimp out too much, gotta work on that, but at least i got in some running.

Tuesday Mar 28, 2017 #

12 PM

garden work 25:00 [1]

Seveeral hours of light diggin, raking and seeding, but almost counter productive as far as training goes, so just logging a token amount for the tired factor.

4 PM

biking (paved) 52:00 [2]
shoes: bike - ritchey breakaway

ride to nowhere in extended hood, hill repeats at end.

Monday Mar 27, 2017 #

8 AM

running (indoors wood floor) 10:00 [2]
shoes: nike lunaracer

walking (indoors wood floor) 15:00 [1]

7 PM

crazy dancing 10:00 [2]
shoes: adidas boston boost #3

was close by on errand anyway so popped in for a quick upper limits downtown visit (have membership now - 1 free guest per month I think)

C • upper limits allows crazy d... 4

elliptical machines (treadmill) 18:00 [2]
shoes: adidas boston boost #3

between climb intervals 3 x

8 PM

rock climbing (gym) 20:00 [1]

4 x. climbed in my running shoes which have good rubber and conformed to the holds, but very soft, edging difficult.

Sunday Mar 26, 2017 #

10 AM

running 25:00 [2]
shoes: nike lunaracer

indoors drills and jog around neighborhood

2 PM

running (grass) 32:00 [3]
shoes: adios boost 2

Conflicted about doing mile at WU, just didn't have it but went anyway...then saw that they had changed the course. felt like a wimp for bailing, but then saw the race go by later...2 guys running faster than I could then a huge gap and then the recreational contingent. so I would have been all alone, glad I skipped it.

So ran a good wrokout on one of the grass fields, 10? x 200+straightaways with a couple of sprint surges at 3/8 and 5/8 in each repeat, and a good jog back. Fun stuff.

3 PM

running strength conditioning 15:00 [1]

all kinds of stuff, yoga, pt, strength while waiting for carryout to be ready

4 PM

running (grass) 20:00 [2]
shoes: adios boost 2

stopped at Francis Park to do some more running, rolling terrain, pretty tired at this point.

Saturday Mar 25, 2017 #

7 AM

running (wilmore park loop) 30:00 [2]
shoes: new balance 1400 v3

5 PM

walking (dog walk/jog) 20:00 [1]

Friday Mar 24, 2017 #

running (track) 25:00 [3]
shoes: adidas boston boost #3

struggle but I got a little more run in. 100m stride reps, the stride parts felt good.

10 AM

running (indoors wood floor) 10:00 [1]
shoes: adidas boston boost #3

moving slow for a variety of reasons

1 PM

biking 25:00 [2]
shoes: bike - ritchey breakaway

garden-joans-home

garden work 40:00 [1]

rolling heavy dirt pots, dumping, breaking up clumps, spreading

2 PM

walking (dog walk/jog) 20:00 [1]

no run, but brisk pace

Thursday Mar 23, 2017 #

6 AM

yoga 25:00 [1]

9 AM

crazy dancing (barefoot mizumo) 25:00 [1]

10 AM

running (barefoot mizumo) 10:00 [2]

Wednesday Mar 22, 2017 #

6 AM

running (slu track) 45:00
shoes: adios boost 2

decent warmup and strides, but super windy and hands started freezing. did 3 half hearted 800's @ 3:20-25 w 3R feeling miserable, and bailed.

4 PM

running (francs pk 1.25m dirt loop) 40:00
shoes: adios boost 2

redemption run 3 x perimeter @ 8:51, 8:41, 8:43 (about 7m/m) w 1 min rest. solid tempo pace factoring in the dirt path and rolling hills

10 PM

walking (dog walk/jog) 15:00 [1]
shoes: adidas boston boost #3

Tuesday Mar 21, 2017 #

6 AM

running strength conditioning (jager infeld core) 10:00 [1]

running (barefoot mizumo) 10:00 [2]

11 AM

elliptical machines 35:00 [2]

had errands in area, and high particulated outside so why not. 15L, 5T, 10L 5 transition.

running (recplex track) 15:00 [2]
shoes: skechers go run 4 - 2

warmup (for eliiptical??!!) and cooldown w/ strides

12 PM

running strength conditioning (recplex machines) 15:00 [1]

arms and core

3 PM

running (dog jog) 10:00 [1]

Monday Mar 20, 2017 #

8 AM

running (in/outdoor shakeout) 16:00 [1]
shoes: skechers go run 4 - 2

atfer a groggy eat/sleep day yesterday

10 AM

biking 45:00 [2]
shoes: bike - ritchey breakaway

small job on manchester in the next block from city greens. via bannon, cut across schnucks at arsenal,
reber place, tower grove park,n on tower grove, over to boyle to manchester

2 PM

walking 50:00 [1]

First loop w dog, then Laumeier w irene.

4 PM

running strength conditioning 15:00 [1]

light upper body concurrently w walking

Saturday Mar 18, 2017 #

Event: SLOC - John Smerek Memorial Scout Festival

9 AM

running/map reading 15:00 [2]
shoes: inov-8 talon 212

mostly warmup for meet

10 AM

orienteering race (woods, some trail) 1:26:00 [3]
shoes: inov-8 talon 212

Beaumont meet green course. Very hilly, though i contoured a lot, might have been better workout to go straight up, but those hills were mighty steep. Good run workout until near end when everything started falling apart and I was walking more. Orienteering not terribly difficult, a handful of bobbles and ran right by obvious #7 halfway to 8, came back, and started back to 6 for a few steps (-3 to 4m) . But I felt like I was at least a normal orienteer and not totally brain dead for a change.

1 PM

running (dog walk/jog) 15:00 [1]
shoes: inov-8 talon 212

stopped by on my way back for chores.

Friday Mar 17, 2017 #

8 AM

yoga 20:00 [1]

3 PM

biking (mostly pave, grass, grav.) 48:00
shoes: bike - ritchey breakaway

could have ridden to actual business/errands but still too frazzled from cold...so just parks and neighborhood streets

Thursday Mar 16, 2017 #

9 AM

crazy dancing (spins) 15:00 [1]

a little warmup...maybe turning a corner on this thing? I've thought that many times before though.

C • crazy dancing . . . love it... 5

4 PM

running (track) 45:00
shoes: adios boost 2

Felt good to blast it a bit, mostly sunny and 50. hope the cold doesn't come back to bite me. Tried swinging my arms more.

5 x 200 w/ 2R for first 3, and then 3R

37, 36h, 36l, 35l, 35h

10 PM

running (indoors, wood floor) 15:00 [2]
shoes: skechers go run 4 - 2

winddown run

walking (indoors, wood floor) 15:00 [1]
shoes: skechers go run 4 - 2

legs hurt (feet, knees, hamstrings, pelvic girdle attachments) so tacked on some walking.

Wednesday Mar 15, 2017 #

2 AM

running (indoors, wood floor) 30:00 [2]
shoes: skechers go run 4 - 2

11 AM

running (indoors, wood floor) 15:00 [2]
shoes: skechers go run 4 - 2

2 PM

walking 40:00 [1]
shoes: skechers go run 4 - 2

dog walk, slower pace.

Tuesday Mar 14, 2017 #

9 AM

running (indoors wood floor) 15:00 [2]
shoes: nike lunaracer

turning the corner on this tough cold, i think

4 PM

running (indoors wood floor) 20:00 [2]
shoes: skechers go run 4 - 2

Monday Mar 13, 2017 #

9 AM

running warm up/down (indoors wood floor) 25:00 [2]
shoes: nike lunaracer

usual drill. cold is worse, running helps!

2 PM

running 20:00 [1]
shoes: nike lunaracer

jogwalk w dog to spell caregiver some.

Sunday Mar 12, 2017 #

8 AM

yoga 20:00 [1]

Saturday Mar 11, 2017 #

Note

after workout, had a sinus attack...a virus. relief to discover malaise not some fundamental loss of running will, and sore throat not sign of some dread disease eating away my larynx.

10 AM

running (track, light snow) 40:00
shoes: adidas takumi sen boost

indoor drills, alton h.s., strides
800 3:05 (44, 47, 49, 45) 3R (all)
400 (downshift) 1:34
400 @ 1:23 yeah
300 @ 1:04
200 @ 38

11 AM

running (jb recplex) 30:00
shoes: adidas takumi sen boost

hands got cold at track, felt like needed change of pace
so indoors track intervals @ 'I' pace w 3R (5 1/2 laps ea)
3:10, 3:12, 3:13

C • PREDICTION CONTEST!! 22

running strength conditioning (arms and core) 10:00 [1]

lat pulls, assisted pullups and triceps press, upper torso raise (dont know what it is actually called?)

Friday Mar 10, 2017 #

4 PM

running (indoors, wood floor) 22:00 [2]
shoes: nike lunaracer

Day #3 - Malaise

7 PM

crazy dancing 15:00 [1]

8 PM

running strength conditioning (nike arms and core) 15:00 [1]

Thursday Mar 9, 2017 #

Note

body showing overtraining symptoms or bug onset yesterday, cut way back. don't know what today will bring.

Note

On positive note, finished seeding 6 beds of turnip and mustard greens!

11 AM

running 25:00 [2]
shoes: adios boost 2

Day #2 - Malaise. Sometimes you go to track to find out what you shouldn't do. Considered 4 x 800 I pace, or tempo pace, but after a bunch of hopeful strides and a test 400, I realized all the lethargy and sore legs were telling me something.

2 PM

elliptical machines (treadmill, some jog) 15:00 [2]
shoes: nike wildhorse 2

5 min easy between climbervals

3 PM

rock climbing (gym) 40:00 [1]
shoes: nike wildhorse 2

10 minute climberval up and down on easy route, then 18 minutes continuous up and down on 5.6. then put on climbing shoes for last 12 minutes, some 5.9 and my fav 510.c in the corner.

felt better - maybe turning the corner?

Wednesday Mar 8, 2017 #

10 AM

running 32:00 [2]
shoes: skechers go run 4 - 2

garden loop. a little hoeing and some leg stretching planting tiny turnip seeds

Tuesday Mar 7, 2017 #

10 AM

running 32:00 [2]
shoes: adidas boston boost #4

to polling place via garden, home via parks

4 PM

running (track) 48:00
shoes: adios boost 2

10 x 200 @ 43 av. w 1:30 jog av. R some walk. 42-low. ok, only 200's again, and tailwind on straight, but considering how tired I was today, felt strong. glad to get the run in...

Monday Mar 6, 2017 #

6 AM

running (barefoot mizumo) 10:00 [2]

7 AM

running (wilmore park) 32:00 [2]
shoes: skechers go run 4 - 2

to far lamppost and back. some rough spots where things got a little labored, but good rhythm in between and at end.

11 AM

garden work (moving dirt, hoeing) 40:00 [1]

3 PM

garden work (turning soil) 30:00 [1]

5 PM

running (francs pk 1.25m dirt loop) 30:00 [2]
shoes: skechers go run 4 - 2

3 laps around. last lap was @ 7:26 pace which for me on this rolling terrain is pretty brisk for an easy run.

Sunday Mar 5, 2017 #

4 AM

running (barefoot mizumo) 15:00 [2]

indoors

yoga 15:00 [1]

some walking, some drills and some triangles/warriors to stretch out the hips

8 AM

yoga 20:00 [1]

Saturday Mar 4, 2017 #

12 PM

orienteering (woods) 1:00:00 [2]
shoes: adidas boston boost #4

back to old grunt course at Rockwoods range. nice course. started off better than last time, but then deteriorated. I think with a whole lot of practice I could get good enough to compete in the bigger meets, but it would have to come at the expense of other training - I think it already is impacting my running though tough hills in the woods are not a total loss. So i'm going to have to make the difficult decision to pull the plug on it.

C • which Grunt? 6

map walking (woods, some trail) 30:00 [1]
shoes: adidas boston boost #4

whatever

Friday Mar 3, 2017 #

4 AM

walking (indoors wood floor) 10:00 [1]

'barefoot' in the miz u5's

running (indoors wood floor) 10:00 [2]

'barefoot' in the miz u5's

12 PM

running (track) 52:00
shoes: adios boost 2

after yesterdays near-race effort i knew these weren't going to be pretty, so i was actually somewhat pleased w them. Guts workout.
6 x 400 (act. 425) @ near mile pace (1:35 av) w/ 2:40 jog rest (inc 30s walk)

C • that's a good effort . . . ... 4

5 PM

running strength conditioning (nike arms and core) 16:00 [1]

Thursday Mar 2, 2017 #

9 AM

running (trail) 1:05:00 [3]
shoes: adidas boston boost #4

Pere Marquette - large part of race course. man that is a tough run. It sure looked different without a ton of people to pull you along.

1 PM

rock climbing (limestone) 30:00 [1]

so I was pretty tired for this, review of anchor and solo toprope fundamentals so I don't kill myself and/or others. the climbing part was really just breaks from the instructional part. beautiful day when the sun was out, but the stone and the climbs didn't grab me.

C • who led the training? migh... 3

Wednesday Mar 1, 2017 #

8 AM

elliptical machines (jb recplex) 45:00 [2]

legs felt heavy and hip hurts at socket.

4 PM

running (indoors) 15:00 [2]
shoes: skechers go run 4 - 2

shakeout w drills

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